CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Back Squats 6 Reps @ 50% 5 Reps @ 60% 4 Reps @ 70% 3 Reps @ 75% 2 Reps @ 80% 2 Reps @ 85% *doing a set every 2:00 Metcon (Time) For Time: 500m/400m Row 18-16-14-12 Wall Balls (20/14) Toes to Bar 500m/400m RowRead more

CrossFit XLT – CrossFit Metcon (Time) PARTNER WOD 4 Rounds 200m run each 30 pullups 30 abmat sit ups 30 Power cleans (135/93) 100m Farmers carry 50/35Read more

CrossFit XLT – CrossFit Metcon (Time) Open Workout 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 RX Deadlift (155/225) Bar facing burpees Time cap 10 min Intermediate Deadlifts (95/135) Bar facing burpees Time cap 10 min *can step over the bar Beginner Deadlifts (55/75) Burpees Time cap 10 minRead more

CrossFit XLT – CrossFit STRENGTH 3 Sets for quality 10 Wide grip bench press 10 Close grip bench press 10 db Arnold press(curl into press overhead) Metcon (Time) METCON 500m-400m-300m-200m-100m Row 100-80-60-40-20 DU/SURead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90 x 6 sets (1 DL + 1 Full Squat Clean+1 Hang Squat clean+1 Front Squat) *staying around 65-75% of 1 RM clean Metcon (AMRAP – Rounds and Reps) METCON: 12:00 AMRAP 200M Run 20 Wallballs(20/14) 15 Kettlebell Swings(70/53) 10 Toe to Bar/Knees to ChestRead more